Coping with chronic fatigue

2024 Author: Arianna Cook | [email protected]. Last modified: 2023-12-17 14:23

Where does chronic fatigue come from and how it manifests itself. General advice for restoring vitality. Psychological techniques and folk remedies. Chronic fatigue is the body's defensive reaction to constant overload. And not necessarily physical. Emotional stress can exhaust the nervous system no less. Feeling tired can be compared to a stop-cock that prevents the body from pushing itself to the brink.

The reasons for the development of chronic fatigue

There are many reasons for a persistent state of brokenness. This is primarily due to our individuality - the state of health, physical fitness, the level of stability of the nervous system, the nature of work and lifestyle. But there are still many factors that tend to "layering" and aggravate the situation.

Let's list the main causes of chronic fatigue:

• Autumn hormone imbalance … It has already been noted that in most people the state of weakness is directly related to the season. This dependence has a physiological explanation. In the fall, feelings of weakness and drowsiness are caused by an imbalance in the hormones melatonin and serotonin. At this time, the body lacks serotonin - the hormone of joy, the production of which is reduced due to the lack of sunlight.
• Spring breakdown … In the spring, the lack of energy has a different nature - the depletion of the immune system after winter and colds suffered during the winter period. The transferred restrictions also exert their influence at this time - in physical activity, access to fresh air, vitamin and mineral components of food. Promotes despondency and lack of bright natural colors.
• Prolonged overwork … Chronic fatigue can be caused by prolonged physical and / or mental stress without the necessary discharge. This can be dedication at work or a difficult life situation that is not compensated for by proper sleep and rest. Often, women with small children on maternity leave, mothers or fathers who are forced to raise children alone, students combining study and work (and some - family), as well as people who do their best to improve their well-being, find themselves in exhausting conditions.
• Upbringing … Attitudes from childhood - from parents, relatives, educators, teachers, can contribute to the fact that a person does not know how to rest. When the child was taught that work is a necessary condition for an accomplished personality and a successful life. And the more there is, the better he will live. Moreover, the concept of "work" included not only professional activities, but also helping others, family, work in the country (vegetable garden), etc. And rest in this case was positioned as idleness.
• Stress … A stressful situation that does not resolve for a long time can bring a person to exhaustion. Small stresses, but in large quantities, are no less dangerous in this regard. The "black streak" in life falls into the same category when one trouble is followed by the next. In this case, the nervous system is depleted and deprives its owner of the strength and desire to fight further.
• Improper nutrition … These include unbalanced meals, irregular meals and diets. In any of the above cases, the body does not receive the active substances it needs in the right quantities. At the same time, most diets and snacks are not complete without hunger, that is, without enough calories. Thus, the necessary supply of "fuel" for the full functioning of organs and systems is not created - there is a feeling of weakness, weakness.
• Bad habits … Bad habits - smoking, drugs, alcohol abuse also do not add strength to the body. Such hobbies also drain the body as a whole. No wonder they are called bad habits.
• Diseases … Severe chronic fatigue can be a manifestation or consequence of a disease - from a common cold to serious endocrine diseases. A feeling of loss of strength can be felt during the development of infectious diseases of any nature, as well as in the presence of chronic pathological processes in the heart and cardiovascular system. Weakness is accompanied by tuberculosis, tumors, helminthic invasions, renal and hepatic failure. This list is complemented by problems with the thyroid gland and adrenal glands, vegetative-vascular dystonia, neuroses and depression, obesity.
• Environment … Unfavorable living conditions are another factor that can lower the level of vitality to zero. These are dusty air, weather conditions (too high or too low outdoor temperatures), poor water quality, etc. Working conditions can also contribute to this plan - the same temperature conditions, dustiness, work with chemical, radioactive elements, in front of a computer or laptop screen.
• Lifestyle … Well-being requires balance not only in nutrition, but also in lifestyle. Chronic lack of sleep, irregular meals, “bursts” of physical activity or its complete absence in the aggregate worsen the state of health, including in terms of activity and vigor.
• Medicines … A medical condition such as chronic fatigue can be caused by medication. Most often, such side effects are given by some sedatives and antiallergic drugs, antidepressants, antipsychotics, nootropics.
• Individual characteristics … The already mentioned state of health, physical characteristics, stability of the nervous system and attitude in life form different "susceptibility" to fatigue. For example, what a "zest" by nature can remake in a day, for a slow and passive person seems to be overwhelming work.

Important! If the feeling of exhaustion lasts more than two weeks for no apparent reason, see your doctor. In this case, the fatigue can be caused by a serious illness.

The main symptoms of chronic fatigue

Our individuality lies not only in the fact that each of us causes fatigue. It manifests itself in everyone in different ways. But scientists still identified several main signs that the body is exhausted, which everyone has.

The main symptoms of chronic fatigue are:

1. Feeling tired, weak, which lasts a long time and does not go away after rest;
2. Muscle weakness and / or unexplained pain;
3. Decreased memory and ability to concentrate, distraction;
4. Bad mood, apathy, irritability, depression, anxiety;
5. Severe headaches;
6. Joint pain without visible changes in the joints (the skin above them does not change color and temperature, does not swell);
7. Sleep disturbances (insomnia, drowsiness, restless sleep);
8. Fever, swollen lymph nodes (in severe cases).

Important! The diagnosis of chronic fatigue is made under the following conditions: the presence of chronic fatigue for six months or more in combination with at least 4 of the above symptoms.

How to get rid of chronic fatigue

To feel cheerful and cheerful again, you need to "figure out" the reason that sucks the vitality out of you. The best option in this case is to go to the doctor in order to exclude the pathological nature of your apathy and weakness. If there is none, you can defeat chronic fatigue syndrome on your own, in several ways.

General principles of chronic fatigue management

General vitality restoration methods include:

• Daily regime … Transform your life chaos into a stable daily routine. At a minimum, it should include waking and bedtime times and meal times. Set aside a sufficient time slot for sleep (at least 6 hours of unrestrained stay in the kingdom of morpheus). Even in the case of a full workload and the inability to organize sufficient time for sleep, a strict daily routine mobilizes the body and helps it adapt to stress.
• Alternating activities … Make it a rule not to go to work with your head for a long time. A great way to deal with chronic fatigue is to prevent it. For example, by changing your occupation. To relieve the nervous system a little, take a 10-minute break after every 50 minutes of intense work and switch to another activity. If your work is connected with mental stress, at the end of the working day or after a big "business" change it to physical work. It can be workout, walking, housework. As an alternative to physical activity, you can sometimes use meetings with friends or entertainment (cinema, theater).
• Water procedures … A cool or contrast shower is an excellent stimulant for the cardiovascular system and metabolism. It perfectly stimulates and gives strength for accomplishment. In the morning it sets you up for work, and in the evening it relieves fatigue and recharges you for love. If romance is not expected in the evening, a warm aromatic bath can be used as an effective water remedy for relieving fatigue.
• Physical exercise … As a way to "disperse" the blood, you can choose anything - from a 5-minute exercise to serious sports activities. The main thing is that the loads you have chosen are within your strength and liking. And that you do it regularly.
• Proper nutrition … Build your food on two "whales": completeness and regularity. Do not overeat, as the feeling of fullness in the stomach further increases drowsiness and fatigue. Make sure that the diet is dominated by fresh vegetables and fruits, protein products, cereals. The harvest season is over - enrich your diet with dietary supplements, multivitamins, mineral supplements. If you want to lose weight, eat often and little by little. Forget about sweets (as an exception, you can sometimes indulge yourself with chocolate), semi-finished products and foods with preservatives.
• Drinking regime … The fact that an adult needs to drink at least 1.5 liters of water per day is already a well-known truth. Make it a part of your life. The list of prohibited drinks includes carbonated sweet waters, energy drinks, juices from preservatives. Moderate your appetites for coffee, in large quantities this drink quickly invigorates, but not for long. After that, fatigue and drowsiness increase even more.
• Rejection of bad habits … If in your life there is no place for nicotine, alcohol and substances that are more serious in terms of their effects, then the body does not suffer from their toxins and does not waste its energy on neutralizing them. That is, health is not wasted, but accumulated.
• A good sleep … Any treatment for chronic fatigue is impossible without providing the main physiological method of restoring strength - sleep. This mechanism was invented by nature, therefore it cannot be ineffective. The time required for good sleep is different for each person: 4 hours a day is enough for someone, and 10 for someone. The optimal rate is considered to be 6-8 hours. At the same time, the main reference point is morning vigor and readiness for the next day. If this is your usual state after waking up, then you are getting enough sleep, that is, sleeping enough time to recuperate. However, it must be remembered that a feeling of weakness causes not only lack of sleep, but also too long sleep. Therefore, find your optimal time interval for proper sleep and try to comply with it.

Important! Healthy sleep doesn't have to be continuous. If you are unable to allocate the normalized 6-8 hours for a night's sleep, you can "catch up" with the norm at the expense of the daytime. This is especially useful for adolescents and elderly people: in the former, daytime sleep helps to calm down their hectic rhythm of life, in the latter, to compensate for the shallow nature of dreams. But here, too, be guided by your well-being: if after waking up in the daytime you have discomfort (headaches, fatigue, absent-mindedness), then it is better to find a way to get enough sleep at night.

Psychological techniques for dealing with chronic fatigue

Often the reason that a person cannot stop and brings himself to exhaustion is precisely the psychological factor. Therefore, it is important to be able to analyze the situation and stop yourself in time.

The most effective psychological treatments for chronic fatigue are:

1. Do not be afraid of the word "no" … Striving to please everyone, to prove your worth, to pay attention to everyone and everyone is a sure way to disappointment and fatigue. The world is such that there are no ideal people, just like the same. Therefore, to be pleasing to absolutely everyone is a utopia. Even more problems arise when you put the needs and interests of other people ahead of yours. There is only one way out of this situation - learn to say “no”. This does not mean that it should be basic - just differentiate what you need, and do not be afraid to refuse. Do not do what you are not asked to do, or what you can not do.
2. Take it easy … Accept one vital truth - you cannot change everything in the world, you cannot be in time everywhere. There is one catch in the desire to do everything and to be in time: the faster you cope with one thing, the faster you will have the next one. And so in a circle. Naturally, such a "squirrel in a wheel" sooner or later, but will certainly run out of "batteries". Therefore, stop, set aside time for sleep, rest, communication with loved ones - and you will notice that in fact there are not so many urgent matters, and you have much more strength and enthusiasm.
3. Bring joy and happiness into your life … Sit down and think about what really makes you happy and makes you smile. It can be flowers, nature, animals, family, cars, etc. Getting distracted by them is not a waste of time. You need this to feel the fullness of life. Tired at work - pause and admire the flowers, look out the window. Tortured by household chores - pay attention to the child, pet, the same flowers or needlework. More drastic measures - think whether you enjoy what you are doing. Perhaps this is not at all where you feel comfortable and can be successful.
4. Know how to stop … It so happens that the daily hustle and bustle brings to the limit, and it seems that a little more - and that's it. Either the nervous system will fail, or the whole organism. It is in such a situation that you need to learn to say "stop" to yourself. Love yourself, feel sorry for yourself - there is no shame in this.
5. Think about love … Do not forget that love is one of the most powerful sources of life energy. Therefore, love - yourself, your husband or boyfriend, children, parents, pets. Smile, laugh, have fun. And life will be easier and more fun.

Folk remedies for chronic fatigue

Traditional medicine also has many ways to treat chronic fatigue. These can be decoctions, infusions, herbal syrups, aromatherapy.

People's tips for raising vitality:

• Infusions and decoctions of fruits of hawthorn, rose hips, horsetail, strawberries, chamomile, ginseng, echinacea, hops, plantain, eleutherococcus, schisandra chinensis, licorice root have a tonic and immunostimulating effect on the body. It is better to take them in the morning.
• Teas with valerian, mint, motherwort, oregano are endowed with a calming effect - both individually and in collection. These drinks should be drunk before bed - they help to make it stronger and more calm.
• Hot pine baths, including foot baths, relieve fatigue well. You can use not only needles, but also essential oils. For example, geranium oil.
• Increase the tone of aromatic oils - bergamot, lavender, pine needles, cinnamon. Aromatherapy with these essential oils can help relieve tension, boost your mood and recharge your batteries.
• You can fill up with energy with the help of a nut-honey mixture: chop a glass of walnuts with one lemon. Mix the resulting mass with a glass of honey and take a tablespoon three times a day.

How to treat chronic fatigue - watch the video:

Chronic fatigue is most often the result of our attitude towards ourselves, less often - a manifestation of the disease. But in any case, it is curable. The main thing is to establish the cause and eliminate it.